Have you decided to start working out? Great! But do you know what you should eat before and after training? Or what to intake during training? Remember the most important think: if you give in to temptation, you will never get the desired results regardless of how many hours you spend at the gym. Don’t get carried away with strict diets, either. Don’t forget that food is the only source of energy that you need to stay functional. This goes for beginners, as well as professionals. Remember that your body doesn’t like experiments – don’t overeat or let your body feel deficit of nutrients, especially liquids.
Before, during and after working out it is very important to replenish your body’s lost liquid. You should drink non-sparkling mineral water, freshly squeezed juices, or vitamin/mineral drinks. The best way to replenish liquids is to drink in fractions – portions of 25-50 ml during your routine. The total amount of water drank during a routine can be more than 200-250 ml. After working out you should drink up to 350-400 ml of liquid. Don’t drink any carbonated drinks – it’s better to substitute them with natural mineral water or vitamin/mineral drinks.
Before Working Out
Many people try not to eat before working out, but they are mistaken – it is simply necessary to eat an hour before working out, with the intake of this meal being approximately 200 k-calories. This can be a carbohydrate meal, like a salad or pieces of fruit. If you decided to have an intensive workout, you should also eat some protein.
During Working Out
During working out, as a rule, you don’t eat. An exception can only be made if you suddenly feel unbearable hunger. However, if you plan a three hour bicycle trip, take some food with you, like a bag of nuts.
After Working Out
Don’t deny yourself a meal after training – in doing so you will solidify the results. Your body needs to replenish the lost energy, first of all, with carbohydrates. But don’t overdo it! Proteins, vitamins and microelements should be equally present in a meal. A great option is some rice, oatmeal or, what’s even better, legumes (kidney or string beans, peas). You need to organize your meal after training in such a way that there isn’t too wide of a time gap (more than 45 minutes) between the training session and the meal.